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  1. #1
    PriFrance's Avatar
    PriFrance is offline Member
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    Full body or splits?

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    which do you do any why? always done full body but thinking of making the switch to a 3 day a week split with Day 1:chest triceps shoulders
    Day 2: Legs and Abs
    Day 3: Back

    Any thoughts?
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  2. #2
    skorpion317's Avatar
    skorpion317 is offline Senior Member
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    I have two workouts that I alternate.

    Workout "A":
    1x5, then 2x3 +15 lbs.:
    Bench Press
    Squat

    3x5:
    Bent-over row

    Workout "B":
    1x5, then 2x3 +15 lbs.:
    Deadlift

    3x5:
    Upright row
    Shoulder push-ups

    I lift Monday/Wednesday/Friday, and alternate each workout. It gives each muscle group some time to recover.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  3. #3
    lissee's Avatar
    lissee is offline Senior Member
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    I do what you do.
    1) Chest & Tri's
    2) Back and Bi's
    3) Legs

    I work abs every time I lift through sit-ups or core exercises.

    I do this because they are opposing muscle groups, and I like to have a more moderate approach with longer recovery time between workouts.

  4. #4
    dgreenwood's Avatar
    dgreenwood is offline Senior Member
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    If you are going to do isolation exercises it's tough to do a full body workout without spending hours in the gym at a time so splits is probably the right choice for you. I prefer to do only the big compound lifts which makes it a little easier to do a full body workout and still get out of the gym in less than an hour.

    I love full body workouts as a rule and through the years I have stuck to them primarily. The only times I go to a split is during those periods of my life where I've picked up the intensity and volume a little bit.

    I guess my rule is that if I can't work as hard on the last body part as I did on the first, it might be time to switch to a split. Life usually slows down my workout regiment eventually and I go back to full body. That way I know I'm hitting everything at least once or twice a week. Splits require more of a dedication to get into the gym on schedule.

  5. #5
    PriFrance's Avatar
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    has anyoneone noticed any differences in performance and strength gains between the two? I have always done full body but feel like i would benefit from more focused intense lifts and more recovery time as i have plateaued on my strength gains.
    "The mountains are calling me, I must go"

    "don't let school get in the way of your education"

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  6. #6
    not on the rug's Avatar
    not on the rug is online now Senior Member
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    for my strength training days, i tend to do "push" and "pull" workouts. my conditioning and HIT circuit work tends to be more of a full body thing. and my cardio is whatever i feel like that day. biking, boxing, running, etc.

  7. #7
    Dirlot's Avatar
    Dirlot is offline Senior Member
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    Body building workouts or strength training?
    If strength training there are plenty of advanced routines that follow a spit routine without spending time isolation biceps and triceps.
    Eating primal is not a diet, it is a way of life.
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  8. #8
    PriFrance's Avatar
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    I am doing 3 set RPT with 3-5 reps first set then move on to 6-8 and finish 9-12 reps so its kind of a hybrid strength/ body building
    "The mountains are calling me, I must go"

    "don't let school get in the way of your education"

    Shameless Everest/Himalaya hiking company plug http://goodkarmatrek.com/

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